Imagine this: It’s Friday morning and you wake up feeling absolutely horrible. Your body aches, and you are bed-ridden by the chills, headache, runny nose, cough and nausea that plagues your body. Not only do you have to miss work, but your entire weekend will now be spent fighting off the seasonal flu. What a bummer! Wouldn’t you do just about anything to prevent this scenario? Although there is no guarantee you won’t catch it, there are three simple, preventative steps to decrease your chances of catching the seasonal flu. This fall, ward off the flu by getting a flu vaccine, following preventative actions on a daily basis and maintaining a strong immune system through exercise and proper nutrition.
The biggest and most important preventative measure you can take to avoid catching the flu is to get a yearly flu vaccine. Many people opt out of getting flu shots because they fear it will give them the flu, which is a myth! Contrary to popular belief, the Centers for Disease Control and Prevention debunked this theory with various research studies. According to the CDC, flu vaccines administered by needle are made in two ways: either with viruses that have been ‘inactivated’ or with no flu viruses at all. Similarly, the nasal spray flu vaccine is ‘attenuated,’ which means the virus is weakened and cannot cause you to get the flu. Common side effects such as soreness or swelling at the injection site, low-grade fever, headache or muscle ache may occur from the injection; however, these symptoms should not be confused with having the flu. Everyone age 6 months and older should receive an annual vaccine to prevent catching, spreading and suffering serious flu-related complications. In fact, USLI will be offering flu shots right here in the building!
The second step you can take to prevent the flu consists of a series of daily routines. Follow your common sense and try to avoid close contact with people who are already sick. If you, are sick, stay home for at least 24 hours to prevent spreading the flu! Disinfect yourself and your area by washing your hands frequently with soap and water and by wiping down any surfaces you often come in contact with such as your desk, keyboard and mouse. Do your best to avoid touching your eyes, mouth and nose – this is how germs spread! Most importantly, educate and encourage your family, especially your children, to do the same!
Finally, power-up your immune system through regular exercise and proper nutrition. It is not new information that regular exercise provides numerous benefits, including maintaining a healthy immune system! Your body functions optimally when built up with healthy habits. These habits include exercising regularly, not smoking, maintaining a healthy weight, controlling blood pressure and eating a balanced diet. The current exercise recommendations for adults are 150 minutes of moderate-intensity aerobic activity per week or 75 minutes of vigorous-intensity aerobic activity paired with resistance training two times per week, incorporating strengthening activities for all major muscle groups. In addition to regular exercise, a balanced diet that includes all major food groups, especially fruits and vegetables, is best for optimal health and the prevention of illness. Vitamin C, vitamin E and beta-carotene are the three major antioxidant vitamins that help protect healthy cells from free-radicals. Free-radicals are the ‘bad guys’ that attack and damage healthy cells, causing them to be more susceptible to illness and disease. Build up your body’s defense army by eating right! Having a plate with a variety of colors is a great goal to aim for and will ensure you are getting lots of nutrients.
By following these three steps: getting vaccinated, following a daily routine and maintaining a strong immune system through diet and exercise, you can be confident about proactively preventing the seasonal flu. Even more importantly, you can preserve your weekends for friends, family and fun, not flu recovery!